HEART RATE AND FITNESS

For most of us, when our heart rate increases, we consider that exercise.  While this is true,  different levels in our heart rate levels have different benefits.

 For the majority of people today, just increasing your heart rate regularly (exercise) is enough to start benefiting in your overall health.  However, if you really want to know where the intensity of your exercise fits in the above scale, first you need to know how to calculate your maximum heart rate.

WOMEN:  226 - your age 
MEN:  220 - your age

For example: If you are a 30-year old woman your maximum heart rate will be approximately (226-30 years = 196 beats per minute).  If you wanted to exercise at a moderate level your target heart rate would be between 137 and157.

These are all just basic guidelines and not everyone is exactly the same.  If you're new to exercising or haven't trained in a while you would want to aim for about 15 beats per minute less than the recommended.  These are general measurements but the best way to know EXACTLY what your maximum heart rate is would be to have it professionally tested.

For example, the above woman would probably be in the range of 122-142 if she is new to exercise.
 
 If training for a sport or intense competition, one would aim for the "moderate" to "maximum" levels in the above chart.  For the majority of us who just want to be healthy, the "very light" to "moderate" will suffice as we get acquainted with our body's abilities.  Of course, striving to push a little harder at a time will always encourage the body to improve.

WHAT KIND OF ACTIVITIES SHOULD I DO TO GET MY HEART RATE UP?
There are plenty of ways you can get your heart rate up!  Your first thought will be running or a specific machine in the gym, but it can be ANYTHING that gets your heart rate up:

• Jogging/walking around a park or neighborhood
• Riding a bicycle
• Cardio equipment in the gym (elliptical trainer, treadmill, rower, stationary bike)
• Swimming
• Playing a sport with friends
• Walking up and down stairs
• Dancing
• Zumba
• Fitness classes at RIMAC
• Circuit training